Good Morning
The Good Morning primarily works the Biceps Femoris (Long Head), Erector Spinae, Semitendinosus, with secondary activation of the Adductor Magnus, Gluteus Maximus, Semimembranosus and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a barbell compound exercise at intermediate difficulty.
The Good Morning is a intermediate compound exercise performed with barbell, following a hinge movement pattern. It primarily targets the Biceps Femoris (Long Head), Erector Spinae, Semitendinosus, with secondary engagement of the Adductor Magnus, Gluteus Maximus, Semimembranosus. This is a bilateral pushing movement, meaning both sides work together to generate force.
Hip hinge exercise with bar on shoulders emphasizing lower back and hamstrings.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head), Erector Spinae, Semitendinosus |
| Secondary | Adductor Magnus, Gluteus Maximus, Semimembranosus |
Muscles Worked
The Biceps Femoris (Long Head), Erector Spinae, and Semitendinosus are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, Gluteus Maximus, and Semimembranosus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Erector Spinae (back)
- Primary Muscle Semitendinosus (hamstrings)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Semimembranosus (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Position barbell on back of shoulders and grasp bar to sides.
Execution
- Keeping back straight, bend hips to lower torso forward until parallel to floor.
- Raise torso until hips are extended.
- Repeat.
Comments
- Begin with very light weight and add additional weight gradually to allow adequateadaptation.
- Throughout lift, keep back and knees straight.
- Do not lower weight beyond mild stretch through hamstrings.
- Full range of motion will vary from person to person depending onflexibility.
- Also seeBent Knee Goodmorningemphasizing Glutes.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head), Erector Spinae, Semitendinosus) and can be substituted based on your equipment or variation preferences.
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